Greggs: Keto and Low-Carb Options

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There are a handful of keto and low-carb options at Greggs, notably snack packs, once you eliminate sandwiches, pasta, and pastries. Here are 13 options, including 5 beverages, that have 20g carbs or less per portion.

Nutritional Information for Keto and Low-Carb Menu Items at Greggs (20g carbs or less)

  1. Naked Nuts (single portion): 4.1g carbs
    • 13g fat
    • 4.7g protein
    • “a combination of mixed almonds, cashew nuts and walnut pieces all in one pack”
  2. Smoky BBQ Crunch (single portion): 13g carbs
    • 3.5g fat
    • 3.8g protein
    • “a mix of barbecue flavour puffed chickpeas, roasted spicy corn, roasted salted broad beans, roasted sweet chilli flavour peas all coated in barbecue flavour seasoning”
  3. Tropical Fruit Pot (single portion): 15g carbs
    • 0g fat
    • 0.8g protein
  4. Sweet-and-Salty Popcorn (single portion): 15g carbs
    • 5.1g fat
    • 2.1g protein
  5. Apple: 15g carbs
    • 0g fat
    • 0g protein
    • nutritional value of an apple can vary depending on the size and variety of apple
  6. Fruit Medley (single portion): 17g carbs
    • 0g fat
    • 1.2g protein
  7. Tropical Fruits (dried, single portion): 17g carbs
    • 3.5g fat
    • 0.8g protein
  8. Cheese Puffs (single portion): 18g carbs
    • 13g fat
    • 1.7g protein
  9. Coffee (regular size): 2g carbs or less
    • 0g fat
    • 1g protein or less
    • applies to black coffee, decaf black coffee, americano, and double espresso with no added dairy or sugar
  10. Tea (regular or large size): 1g carbs or less
    • 0g fat
    • 0g protein
    • applies to white tea, green tea, and peppermint tea with no added dairy or sugar
  11. Natural Mineral Water (500ml or 750ml): 0g carbs
    • 0g fat
    • 0g protein
  12. Sparkling Beverages: 1g carbs or less
    • 0g fat
    • 0g protein
    • applies to sparkling cherryade, sparking cloudy lemonade, sparkling raspberry lemonade
  13. Still Water: 0g carbs
    • 0g fat
    • 0g protein
    • applies to still lemon-and-lime water and still stawberry water

The best carb options that still involve bread are the vegan sausage roll or the cheese roll, each with 21g carbs. The steak-and-cheese roll and the ham roll clock in at 22g carbs each, while the classic regular sausage roll weighs in at 24g carbs. And the bacon-and-cheese wrap comes with 25g carbs.

The carb count for the other sandwiches and rolls on the menu are markedly worse. Of course, you could try getting a sandwich or roll without the bread, which should put a dent in the carbs.

This article is intended for informational purposes only and may contain inaccuracies or omissions. For more complete nutritional information, here is a PDF link to the Greggs nutritional guide.